Yes, this is a free workout plan, but the fact is that the best free workout plans are as only as good as the effort you put into them.  Weather free or a million dollars, you have to follow it. Consistency is key to any fat loss or body building program. Here is a great one for both building lean muscle and losing fat.

Because lean body mass burns about 20 times more calories at rest than does fat, building lean body mass (muscle) is the shortcut to losing fat. While you’re sitting on your butt watching Oprah or The Duce, that muscle is still burning calories. That is why resistance training is so powerful when it comes to losing fat.

It’s amazing that so many people still love to spend an hour on the treadmill when they trying to lop off that extra poundage. Not that there’s anything wrong with that, if you have the time, but so few of us have the time these days, between looking for a new job or slaving away to try and keep the one you have.

Here is my number one free workout plan to lose fat and gain muscle. It is only two exercises, both of which are very effective. They are both compound movements, meaning they incorporate more than one joint, such as the shoulder and elbow, or hip, knee, and shoulder. The advantage of this program is that it works the entire body in one session, and because it does so, it works opposing muscle groups, which multiplies its’ effectiveness.

Exercise  number 1 – Power Cleans – Those of you who have read this for a while know I’m a big fan of power cleans, because they’re effective and let you do so much on so little time.
Allow 1 minute rest between sets.
1 set of 15 reps
1 set of 10 reps
3 sets of  6 reps

Exercise number 2 – Bench Press – This is the other standby exercise. It works all the muscles that power cleans miss. For some variety, you can change the angle to do some incline and decline stuff too. I prefer dumbbells because you have to use the stabilizing muscles and you end up with more real world, functional strength. They are safer too, because if you fail alone there is less of a chance you’ll drop the weights on yourself.

1 set of 15 reps
1 set of 10 reps
3 sets of  6 reps

There you go –  10 sets, 20 minutes and you should be toast. Do the 6 rep sets to failure (do it safely, of course). Make sure you keep intensity up, as research suggests that high intensity weight training is far more effective and post exercise calorie burn than is medium or low intensity work. It is also better for building muscle, which will raise your basal metabolic rate and burn calories all day long.